CrossFit Republic – CrossFit

Daily Bodybuilding Bro Sesh – 32 Minutes (Weight)

0 – 8 Minutes: 4 Sets of 12 Close Grip Barbell Bench Press (Hands on smooth part of barbell) (Score heaviest load)

8 – 16 Minutes: 4 Sets of 10 Supinated Strict Pull Ups

16 – 24 Minutes: 4 Sets of 12 PVC Banded Tricep Press Down

24 – 32 Minutes: 4 Sets of 12 Lying Double Dumbbell Bicep Curls (Simultaneously) (Score both dumbbells)

Athletes, for the strict pull ups, you’re good to use bands if needed. Don’t immediately resort to ring rows if you’re interested in different challenge today. Consider decreasing reps if needed. Sets do not need to be unbroken. Seated barbell pull ups are also a good scale for this today.

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Daily Endurance W.O.D. – 30 Minutes (Time)

For Time

5 Rounds

10 Push Ups (Regular)

30 Second Side Plank on Elbow (Left)

10 Narrow Tricep Push Ups

30 Second Side Plank on Elbow (Right)

10 Wide Grip Push Ups

30 Second Plank Hold on Elbows

10 Diamond Push Ups

30 Second Plank Hold on Elbows

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